May23
Strength:
Press 3-3-3 @ 85-90%
Conditioning:
As many rounds as possible in 8 minutes of:
3 Push Press @ 70kg/50kg
6 Burpees
9 Kettle bell swing @ 24kg/16kg
Compare to 15/11/12
Post load for Press & rounds to whiteboard.
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May22
Strength:
Back Squat 3-3-3 @ 85-90%
Weighted Pull-ups 3-3-3
Conditioning:
For time:
100 Double-unders
25 Wall ball shots @ 9kg/6kg
2 Rope climbs
75 Double-unders
20 Wall ball shots @ 9kg/6kg
2 Rope climbs
50 Double-unders
15 Wall ball shots @ 9kg/6kg
2 Rope climbs
25 Double-unders
10 Wall ball shots @ 9kg/6kg
2 Rope climbs
Post time to whiteboard.
May21
Strength/Power:
Clean & Jerk 2-2-2 @ 85-90%
Conditioning:
Four rounds, each for time of:
Run 200 meters
7 Burpees over bar
7 Power Clean & Jerk @ 60kg/40kg
Rest 2 minutes
Post load for C&J and times for each round to whiteboard.
7pm – Oly-Lifting
1.OMEM for 7 minutes:
1 Power Clean + 1 Hang Clean + 1 Jerk @ 60-85%
2. BHN Split Jerk 3-2-1-1-1 (80-85-90-95-100-105%)
3. Clean Pulls 3 x 3 @ 100-110%
Post loads to whiteboard.
May20
Strength/Power:
3 x 1 Snatch + 4 Overhead Squat
Conditioning:
As many rounds as possible in 12 minutes of:
5 Power Snatch @ 42.5kg/30kg
7 HR Push-ups
9 Jump Squats
Post OHSquat & rounds to whiteboard.
Ben with a 230kg 1RM Deadlift
